Don’t hibernate! Get some exercise today with these great resources!
Winter is coming, but that shouldn’t keep you from exercising. Don’t hibernate!
Being physically active is one of the healthiest things you can do for yourself.
Physical activity is good for body and mind — it can help you keep your independence as you age. There are exercises that everyone can do, regardless of your lack of activity or current health status.
Studies show exercise is good for people with chronic illnesses like arthritis, heart disease, high blood pressure and diabetes. Exercise can help you manage stress, improve your mood, reduce feelings of depression. It can give you more energy, and even can help improve and maintain some brain functions.
It’s never too late! Positive effects can start immediately, no matter what age or condition you’re in.
The White House Conference on Aging and the National Institute on Aging have developed a guide for older adults to incorporate exercise and physical activity into your everyday routine.
The guide recommends you try all four types of exercise: endurance, strength, balance and flexibility. Here are some examples from the Workout to Go exercise guide – each title is a link to more information:
| Endurance
Start with just 5 or 10 minutes a day, and work up to 30 minutes, at least three days a week. – walking or jogging – swimming – raking leaves – sweeping – dancing |
Strength
Try to exercise upper and lower body two days a week, for 30 minutes. – lift or push weights — even common objects from your home – use resistance bands – chair dips – leg lifts – toe stands |
| Balance
Have someone with you or something sturdy to hold on to for safety. – stand on one foot – walk heel to toe – balance walk – back leg raises – side leg raises |
Flexibility
Do each stretching exercise three to five times, trying to stretch further each time. – neck and shoulder stretch – upper arm raised stretch, upper body stretch – chest, back stretch, lower back stretch – ankle, back of leg stretch – thigh stretch, hip stretch, |
Get your own copy of Workout to Go from the National Institutes of Health here. See instructions on how to do these exercises and suggested routines to get started.
Need more information? Check out these resources from the National Institutes of Health, National Institute on Aging:
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